OPT & Gang,Just a note of thanks... I've followed your blog for about 4 months and have seen many improvements, but wasn't sure how to quantify it until yesterday when I skipped the rest day and decided to do Elizabeth. I finished in a personal best of 6:45, beating two guys in the gym who used to always beat me in just about everything. I'm not saying I've surpassed them, as they're sure to kick my butt tomorrow and the next day, but progress is progress... so thank you for that.

James,received the gift package today. thanks again for all the goodies! I signed up for the BlackBox Seminar the weekend after the next OPT challenge and am eagerly looking forward to hearing what you have to share!

Big Dawgs,For those of you that take the OPT Refuel, do you use it as instructed on the package (once 20 minutes before, once during, and once after) or do you use it in some other way? Any advice would be extremely helpful, thank you!

Colin, for CF'ers it is best post wod, otherwise you'll have dark stuff all over your gym floor coming out of your mouth...the leaner you are, the more you take, the premise behind making it was to get oxidative repair for the serious fitness enthusiast ASAP..as well as CNS back in order within 45-60 min...have 3 sc right after with water and then a meal 45-60 min later and let me know how it goes...thanks

I need to video my dead hang to inverted and get some feedback as I am really not sure I am doing them right. Tried to google, but didn't find anything real clear. Any tips? I am just doing a dead hang pullup, turning till completely inverted, then rotating back the same way and down to dead hang...make sense?

A1: sub'ed weighted ring pushups 55,80,100,100,110,110A2: 53 lbs all sets 2 good reps and then 1 with not following the cadenceB1: 8,8,5B2: could not follow cadence, abs still shot from last weekends workout.

Did a modified version of today's wod. Felt pretty good. While working on the inversions I was reminded just how little core stability I have (hey, I am 12 weeks postpartum).

Also, yesterday I did Fran as rxed for women! Halfway through Rory asked if I wanted to scale the weight for the thrusters and he got a nice glare from me for even asking. Needless to say, I'm super happy with myself.

A1: 70/75/80/85/95/105kg (231#)A2: 25/30/35/40/45/55# - Last 2 sets were x2 reps.B1: 6/4/3.5B2: 10/6/4 - Unbroken counts although I finished each set of 10.

It was a successful hunt this last weekend and it's good to be back. I had a tenancy to drag out my counts on these longer than they should. Inversions were tougher than I expected. Low hanging rings today forced me to remain in fetal position at the bottom.

A1: sub'ed weighted ring pushups 70,90,100,120(jumped more than I wanted due to addition error),135,135(1)A2: 73(3)/77(3)/82(3)/82(3)/92(2)/92(1) form broke down and couldn't hold cadenceB1: 13,12,10 (one drawn out suck) wanted more but arms would just stop working, no kip stopped me cold, no grinding out a few more.B2: all were unbroken (tricepts, abs, and shoulders were on fire.

A1. 155/185/200/205/215/225x1A2.55x2/50x4B1. 6/6/6. Hard. I felt like I was in a deep, deep hole. B2. 4,3,1,2/4,3,1,1,1/3,2,2,1,1,1

Used CAB's warm up routine tonight and I must say I was ready to roll after doing a couple rounds. I gotta practice the hip slams a little better though if i want to have any more kids in the near future.

Joel B, DH to inverted doesn't involve a pull up. You are trying. To get inverted keeping your arms long. I use a little kip to get going. Your core gets you to inverted, but once you are there you need to have your torso & legs fully extended with the head neutral and the shoulder blades retracted. You can then return to the bottom.I hope this helps.

Nice improvement for me on the inversions. The last time we did these, I was doing doubles and singles. Everything else felt pretty good. This was a nice bit of programming, James. Just the right WO for me after the three doubles and the two days off.

Walked about 50 minutes and did an hour of SMR and mobility in the evening.

i'll double up with you if your amenable...i'm giving a conference tomorrow on gastric anatomy and physiology and have been spending the remainder of my evening preparing / finalizing... just let me know what time works for you! [i'll b done hopefully not long after 18:00].

BP: 85(6) 90(3?) 90(4) 90(4) 95(2) 100(0) couldn't budge itSup c-ups: 20(3) 25(3) 30(2) 32.5(2) 35(1.5) 35 (1)Ring dips: couldn't get to depth or push out of depth - left shoulder - did 7 negatives on the count of 3Invert rings: 7's - started with dead hang but needed to kip to get started - last set 5/2